Plank Challenge: Sep 2014

Welcome, once again, to the Plank Challenge. Many of you may remember this from last September (2013). So here we are: Wiser, older, more balanced, and ready to do it all over again.

Remember, this is a challenge, not a competition. That means you do what is a challenge for you rather than compete with the below chart or with other people. The below is a guideline. Feel free to top off on day 7 or to do 60% of each day’s total – however you wish to approach this.

Yes, like last year it does top out at 5 minutes – which is a definite challenge. Perhaps an even bigger challenge is knowing and recognizing our own limits. In yoga, we know that the physical body is limited while the mind is limitless. So this challenge is about honoring what our bodies can do, maybe going beyond, and also knowing when to back off.

Last time you all were great in sharing this with others – getting friends and family involved – and touching base and letting us know how it was all going. And by all means, press the repeat button. Inspire friends and family, near and far, to partake in this with you – that is also part of the challenge.

Here again are those guidelines from last time around…

– Know Your Limit: Part of the challenge is recognizing when you’ve hit your limit. So progress slowly through the initial days of the chart and when you feel you have hit your max, stop there and remain there for a few days or maybe even the rest of the month. Or maybe at some point you incrementally build on it by 5 or 10 seconds, according to your pace. Remember, participation is the main thing – not following or matching any particular number per se.

– Select Your Pose: You may do the challenge doing (a) dolphin plank (i.e. on forearms) or (b) standard plank.

– Getting Tired? Try going down to dolphin plank from plank to close out a particular day’s practice.

– Rest in Downward Dog: One way to combat fatigue is to go into downward dog for a few moments and then come back down to plank.

– Use Your Knees to Rest: Another way to combat fatigue is to let your knees rest on the ground for a little while, or maybe the whole time!!

– Rest in Child’s Pose: You may also go into child’s pose for a spell and then come back into your plank pose.

– X-tra Challenge: If the beginning days are not challenging enough for you, then try doing it on three points, alternately keeping one leg in the air.

– Incorporate Meditation: Before or after your plank session, do sit for 1 minute of meditation.

– Overall Outlook: Be creative, forgiving, and careful as you advance through the plank challenge. Do respect your limits.

– Company: Invite family and friends to join The Plank Challenge – company is a wonderful motivator.

– Keep Us Posted: So I think that is everything – do be sure to report back to us and let us know how it is going…

 Just in case – here is the plank pose…